Responses

http://allisonbojarski.tumblr.com Allison Bojarski

Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
Big Dawgs and Pack:
As Rx‚Äôd
Puppies:
Four rounds, each for time of:
400 meter run
Buttercups:
Four rounds, each for time of:
200 meter run
————–
Further, I’d recommend to everyone that they check out these videos to improve their running technique:http://www.crossfit.com/cf-info/excercise.html#Run

Zach Singer

Just a head’s up that Ewen is running in the marathon today as well – best of luck to all of you!

3 hours, 57 minutes.
I want to thank Brian for all of his help and Adam for participating in a few training runs with me. Thanks to all for your messages of support as well.
If it’s okay with everyone, I’ll use my mile splits as a basis for my 800m runs. Since the race takes mile splits only after mile 14 onwards the times will be ugly.
Mile 14 to Mile 15, 9:20. 800m 4:40, 4:40
Mile 16 to Mile 17, 8:53. 800m 4:27 4:26
No rest between runs.
(16,7)

over did the wod today and did 52.4 rounds in 3:38
thanks for all the support and good wish’s
the last 12 800’s really sucked;)
i bet tomorrows wod has burpees and squats

Martin

3:00 / 3:00 / 3:00 / 3:06 – 3 mins rest between runs
(On treadmill)

Brian Kane

Nice job Adam!

kj

Congrats Tony & Adam!
I will make these up when I am no longer coughing up my lungs. Ah, the drawbacks of working in a germ factory.

Mike K

Congrats to all the marathon runners!

Lisa

Big congrats to Tony, Adam and anyone else out there who ran! Not sure how to break it to you but tomorrow’s WOD involves 400m sprints

Jim M.

This is my favorite CrossFit Wod, and Allison says I’m psycho to think so.
But here’s why:
In high school my best 800m split was a 2:26 (I was a pole vaulter but we had to run some of course).
I started Crossfit on July 12th this year. Did the 4x800m repeats on August 9th and my splits were:
3:00
3:03
3:02
3:08
I’ve stuck to the WODs religiously since then and repeated this workout today. My times were:
2:36
2:30
2:28
2:27
So imagine my surprise that this Daddy – 20 years and 3 knee surgeries later – creeps up to being only 1 second behind his all time PR?
It made my day to say the least. I feel reborn.
You’re a good bunch of people.